Look for a tight coil and only an inch or two of stem beyond the coil. Choose small, firm, brightly colored fiddlehead ferns with no signs of softness or yellowing.
Fresh fddleheads keep well cooled and tightly wrapped to prevent drying out for up to 3 days. However, they are best used as soon as possible after harvest.
Fiddlehead ferns are fat free, saturated fat free, cholesterol free, sodium free, a good source of vitamin B2, copper, phosphorous and potassium. An excellent source of vitamin B3 and C and manganese.
Courtesy of the University of Maine Cooperative Extension